Remember when Rocky raced Apollo Creed on the beach before embracing him in the surf during that famous movie montage? Running sprints in the sand will strengthen your feet, toes, and ankles, as well as raise your metabolism for days afterward. And if possible, lose the shoes (and knee-high socks) for a workout that’s half as embarrassing and twice as effective.
● Start your beach workout with a dynamic warmup. Perform the following exercises as described. And don’t forget the sunscreen.
1) Jumping Jack - 30 seconds
2) CrossoverJack - 30 seconds
Perform jumping jacks and cross your feet and arms in front of you on each rep.
3) Prisoner Squat - 20 reps
Raise your hands over your head and squat.
4) Dynamic Hip Flexion -20 reps
Place your hands on your hips and, keep- ing your lower back arched, push your hips back and lower your torso until you feel a stretch in your hamstrings.
5) Walking Lunge 10–12 reps each leg
6) Invisible Hurdle Drill - 10 reps each side
Imagine a hurdle in front of you. Raise one knee over it in an outward, circular motion, then back inward in a circular motion.
7) Ankle Alphabet
Stand on one foot and rotate your other ankle to spell every letter of the alphabet.
8) High Knees - 20 yards
Run, bringing your knees above hip level.
9) Butt Kicks - 20 yards
Run, bending your knees so your heels kick your butt.
10) Carioca - 20 yards
Run sideways, step- ping one foot in front of the other and then behind on each step.
WITH SHOES OR WITHOUT?
Training shoeless activates more muscle in your feet and enhances proprioception—your awareness of your body in space. however, if your beach isn’t clean or you feel you need the extra support, you can keep your kicks on, as shown.
30 - The maxImum number of mInutes a sand sprint workout should last.